Gluten Free Diet Plan

Sidestepping gluten can be a lifestyle choice for many, but for those with a condition known as celiac disease, it's a medical necessity. As the name implies, followers of the gluten free diet plan avoid all food with gluten. Gluten is a protein found in wheat, barley, rye and oats. These are ingredients common in staple foods such as breads, pastas and desserts.

People may follow a gluten free diet plan for several reasons:

  • Celiac disease. People with this condition cannot consume gluten because it triggers an autoimmune response that damages their gastrointestinal tract, causes inflammation and makes it hard for the body to absorb nutrients in food. Symptoms of celiac disease also include bloating, constipation and diarrhea.
  • Gluten sensitivity/intolerance. People with this condition don't have celiac disease, but experience some of the other symptoms.
  • Other people go on a gluten-free diet plan, because they believe it can help with other health problems, such as headaches, depression, chronic fatigue and weight gain.

Generate a Gluten Free Diet Plan

Staple Foods on a Gluten Free Diet Plan

Many foods are naturally gluten free, such as:

There are other grains and starches that are gluten free, some more common than others:

There are also gluten free versions of bread, flour and so on, usually made with rice flour.

Foods to Avoid on a Gluten Free Diet Plan

The off-limit foods on the Gluten Free Diet Plan are fairly simple: No wheat, barley (this includes malt, malt flavorings and malt vinegar), rye, or triticale (a grain similar to wheat and rye).

These foods also contain wheat, which must be avoided:

  • Bulgur
  • Couscous
  • Durum flour
  • Farina
  • Graham flour
  • Kamut
  • Semolina
  • Spelt

Some example foods that will have to be avoided if following the gluten free diet plan include:

  • Bread and other baked goods
  • Pasta
  • Cereal
  • Beer
  • Soy sauce
  • Deep-fried or battered foods
  • Many packaged foods
  • Some medicines use gluten to bind ingredients together
  • Many sauces and marinades

Benefits of the Gluten Free Diet Plan

For individuals with celiac disease, a gluten free diet plan is the only way to control the disease. There is no cure or medicine that can prevent symptoms. Eating gluten will damage the intestines. For people with sensitivity issues, avoiding gluten will also stop related symptoms. The gluten free diet plan is a very specific diet plan aimed at preventing specific symptoms. It can be paired with many other diet plans if the goal is weight loss.

Downsides of a Gluten Free Diet Plan

Many wheat-based foods are fortified with vitamins and minerals. Cutting out grain entirely can leave you short of nutrients such as:

  • Calcium
  • Fiber
  • Folate
  • Iron
  • Niacin
  • Riboflavin
  • Thiamin

If you're on a Gluten Free Diet Plan, make sure to eat a variety of healthful foods to get proper nutrition.

Nutrition on a Gluten Free Diet Plan

The first step in dieting to lose, maintain or gain weight is to calculate your TDEE (total daily energy expenditure) based on your current weight and exercise level. If your body burns 2,000 calories a day, then consistently eating fewer calories than that will help you lose weight, and eating more calories will cause you to gain weight.

Food is divided into three main macronutrients, all of which contain calories: Protein, carbohydrates and fat. Every diet plan needs to have a suitable amount of each of these three macronutrients. For a Gluten Free Diet Plan, a standard macronutrient ratio is 10-35% protein, 45-65% carbohydrates and 20-35% fats.

Features of Eat This Much

  • Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
  • Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
  • Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.

Learn More Start a Free Account

Browse Diet Plans

  • Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
  • Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
  • Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
  • Paleo Emulates ancient diet with whole foods, free of processed items and grains
  • Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
  • Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
  • Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
  • High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
  • Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
  • Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more